Who needs this exercise?

This exercise is great for desk workers, weight lifters, bartenders, musicians, dancers and anyone who uses their hands and arms a lot.

It is very important that one understands two simple concepts when doing Active Isolated Stretching (AIS). Please view the video below.


With Arms Straight Out: 

  • Perform this stretch sitting or standing.
  • Start with your arms straight and hands together, in front of you.
  • Using your rhomboids (your back muscles between your shoulder blades), extend your arms as far back as you can while keeping them straight, squeezing your shoulders blades together.
  • Next, bring your arms out in front of you.
  • Repeat this motion 10 times.
  • You should be able to go further back with each repetition
  • Don't forget to breathe.

 With Hands on the Back of Your Head:

  • Perform this stretch sitting or standing.
  • Place both hands on the back of your head.
  • Using your deltoids this time, try and pull your elbows behind you. Don't over do it!
  • Once you've gone as far back as you can, bring your elbows out in front of you as though they are going to meet at your forhead.
  • Repeat this motion 10 times.
  • You should be able to go further back with each repetition.
  • Don't forget to breathe.

Note: If you feel pain and/or numbness during the exercise, discontinue until checking with a professional.  

We are always available to consult with you regarding your pain and discomfort. To set up an appointment with one of our specialists call 415.227.0331.

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